Exercise Library

Single Arm Barbell Jammer

Step 1

Starting Position: Place the end of a standard barbell in a corner so that it will not move unnecessarily. Place a weight on one end of the barbell with a collar so that the weight cannot fall off during the exercise. Stand with your feet slightly wider than shoulder-width. Your left foot should be forward and your right foot back, your toes pointed forward or slightly outward facing the end of the barbell.

Step 2

Squat down by shifting your hips back and down to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly. Try to control excessive forward movement of the shinbones over the toes. Brace your core to keep your trunk stable and spine straight. Continue to lower yourself until your left thigh is close to parallel with the floor. Sink back in to your right hip allowing the right knee to drop toward the floor until your heel comes off the ground. Lift the end of the barbell and firmly grasp it in your right hand with the thumb wrapped around the bar and palm facing inward. The end of the bar should be directly in front of your right shoulder. Keep your abdominals engaged, and shoulder blades down and back. Your spine is in neutral. Do not round the spine or allow the low back to arch. Keep your chest lifted. Your head should be in line with your spine. Your gaze straight ahead or slightly upward.

Step 3

Upward phase: Push your feet into the ground and drive your hips forward to straighten your legs. Keep the barbell in front of your right shoulder as you press yourself back to standing. Monitor your feet, ankles and knees. Your knees should align over the second toe of each foot as you move to standing. Do not allow the ankles or feet to roll.

Step 4

As the hips and knees fully straighten, continue pushing upward onto your toes while pressing the bar overhead. Feel the movement begin at the hips, travel through the trunk and continue through the right shoulder and arm. Avoid arching your back during the overhead push. When you press up onto your toes, feel a long line from your ankles all the way through your hips. Your ankles, knees and hips are fully extended.

Step 5

Exercise Variation: Increase the intensity of the exercise by performing the action in one explosive motion. Start with light resistance then gradually progress this exercise by increasing the weight and increasing the pace of the exercise so that you begin to perform the movement explosively against heavier resistance.

Technique is very important in this lift. Do not progress to explosive movements until you master your technique.